12 Tips for a Better Race
***2:03:02 in Boston last week - fastest marathon ever. Epic.
(more to come on that later this week!!).
Race Day Do’s & Don’ts:
- Check to make sure your racing equipment is in good shape. Racing shoes should have plenty of life in them. Don’t wear brand new shoes right out of the box for any race. Get in at least 1-2 specific workouts at the goal pace you are shooting for so you know that they fit well and won’t give you blisters. You should also try out your clothing beforehand to assure comfort, avoid any chafing problems and to make sure that they are breathable in any type of weather. Socks should be new if possible as you don’t want them bunching up inside your shoes. Don’t forget hats, gloves, sunglasses, extra socks and even an extra pair of shoelaces.
- If you have more than one pair of the same style of shoe then make sure you pack a left shoe and right shoe in the bag. I can’t tell you how many times I have seen athletes pack two of the same shoe and then panic to find someone with an extra pair of shoes to borrow for the race. No one needs that kind of stress, nor do they need to have a race ruined by a last-minute snafu such as this one.
- Pack your gels, powders and sports drinks that you will need for the race. Don’t expect to pick some up at the expo or local store. If you plan on drinking the sports drink that they will have available on the race course then get some to try in training. If it doesn’t work for you then pack sports gels and take them with water along the course.
- Increase your intake of antioxidants on race week. This becomes a time of high stress and if you meet it head on with an extra dose of vitamin C you will help to fight off most colds. Zinc is also a great immune booster and can help to keep a cold at bay if you are feeling a little run down. Same goes for B complex vitamins.
- Get more sleep. Never underestimate the restorative properties of sleep. However, don’t sleep in later than normal on race week. It is best to stick to your normal morning routine as much as possible. Go to bed an hour earlier at night to get a little more recovery and give you some extra pep in your step.
- Stay hydrated, but don’t overdo the sports drinks. As you back down on your training volume you will not need as many recovery drinks or as many empty calories. However, you should keep the water coming so you can flush out any toxins produced from your final bouts of heavy training. Eat good food that is nourishing to your body and will aid in your recovery. Eat a colorful array of fruits and vegetables. Don’t forget to eat good sources of protein. Avoid eating too much dairy products as they can clog your lymph system. Keep caffeine intake to a minimum. Put the preservatives back on the shelf.
- If travelling to a race then plan early so you know your driving directions, time constraints, what reservations need to be made for housing and restaurants. Last minute navigating means extra stress that you don’t need. An ounce of prevention…you know what I mean.
- Review the race course – either online, with a map or in person by running or driving over the course. Don’t expect course marshals to always know the right way to go. Most are volunteers and they haven’t studied the full course map. Make it your responsibility to know how to get to the start and to the finish– especially if you plan on being anywhere close to the front of the pack. If you run ultras or adventure races then this becomes an absolute necessity. Getting lost in the woods is not only no fun, it is dangerous.
- Have a race plan. Stick to its intent. Don’t be afraid to change it if the conditions warrant. Extreme changes in hot or cold will mean you need to adjust your pace to fit the conditions. Do the best you can to understand the principles of your plan so you can make smart game-day decisions.
- Keep with your habits and routines. Race weekend is not the time to experiment. Save that for your next training phase.
- Plan on enjoying yourself during the race. Work hard to reach your goals. Celebrate afterward.
- Before the gun goes off take 3 deep breaths. Relax, focus in and put all negative thoughts out of your mind.
You forgot the most important rule: never forget the pre-race dump. Always assure yourself access to a bathroom with plenty of time before a race, and between your warm-up and race in case you need to go again. It's something that I and a lot of people on my team plan on doing at all our races. One of the benefits of home meets during indoor track is that we have access to the private bathrooms in the locker-rooms so there is never a line.
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